Last month I shared the benefits of getting good sleep – including the ability to maintain positive mood and energy levels, be productive, make logical decisions, keep the immune system strong to fight infections and diseases like Alzheimers and cancer, slow the effects of aging, and increase longevity. (Click here for February newsletter Why Sleep Matters).
With the state of the world right now, especially the Coronavirus (COVID–19) pandemic, you may be having trouble getting to sleep or waking up in the middle of the night, having trouble falling back asleep. So before you reach for the Ambien to treat your insomnia, consider trying the body scan – a useful tool tool to settle an active mind and get a good night’s sleep.
What is the body scan? A deep investigation into the moment-to-moment felt experience of the body. By bringing awareness and acceptance to whatever you feel in the body, the body scan can be helpful in working with stress, anxiety, physical pain, and a racing mind because it increases the capacity of your pre-frontal cortex to self-regulate your nervous system, helping you feel more at ease.
- For a deeper dive to learn more about the body scan click here.
- For one page PDF instructions to guide yourself through a simple body scan click here.
Free Body Scan Meditation Recommendations
- My favorite body scan is by Elisha Goldstein (30 minutes) see Insight Timer meditation app (free meditation app) or click here
- Longer vision (45 minutes) by Jon Kabat-Zinn on youtube click here
- Shorter version (20 minutes) by Elisha Goldstein – see on Insight Timer meditation app or click here
- Even shorter version (10 minutes) by Elisha Goldstein on youtube click here
Additional Resources
- Click here to read CNN’s How Corona Virus is About to Change Your Life
- Click here to listen to an excerpt of a talk Jack Kornfield (one of my favorite meditation teachers) gave with environmentalist Paul Hawken on March 2020 at Spirit Rock Meditation Center on how to stay grounded and steady as we navigate the spread of the Coronavirus and other challenges (28 minutes).
Stay safe, healthy and strong!